Description

The cable kickback is an isolation exercise that targets the glutes.

Starting Position

Begin by attaching an ankle strap to a low cable pulley and securing it to your ankle. Stand facing the machine with your feet shoulder-width apart.

Technical Execution

Keeping your knee slightly bent, push your leg back in a controlled motion, squeezing the glutes at the top.

Range of Motion

Ensure full range of motion by extending the leg back as far as comfortably possible without compromising form.

Variations

You can perform this exercise using different attachment points on the cable machine or try variations such as single-leg kickbacks or kickbacks on a different machine.

Common Mistakes

Common mistakes include using momentum to swing the weight, arching the back, and not fully extending the leg.

Practical Advice

Focus on squeezing the glutes at the top of the movement and maintaining a controlled tempo throughout.

Additional Notes

Ensure proper alignment of the body and engage the core for stability.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

glutes

Secondary Muscles